#squadWOD

Announcements

Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.

Alamo Ranch Fit Club – Functional Fitness

You’ve Got a Friend in Me #squadWOD (AMRAP – Rounds and Reps)

In Teams of Two Complete the Following:

15 min AMRAP

10 DB Front Squats (50/35) – 1 DB

Cal Row (15/12) or Assault Bike (12/10)

10 DB Thrusters (50/35) – 1 DB

*while partner is working, other partner is holding a wall sit

3 mins Rest

12 min AMRAP

10 DB Alt Rev. Lunges (50/35) – 1 DB

250m Row / 200m Run

10 Alt. DB Snatch (50/35) – 1 DB

*while partner is working, other partner is hanging from a pull-up bar

Black Friday 10am Class Only

Announcements

10am Class only!

Alamo Ranch Fit Club – Functional Fitness

Black Friday (Time)

With a Partner For Time:

100 Air Squats to wall ball

90 ab mat Sit-ups

80 Double-unders

70 Hand release Push-ups

60 Lunges

50 KB Swings 53/35

40 KB SDHP 53/35

30 Wallballs 20/14

20 Burpee

10 Deadlifts 245/175

-2 MIN REST-

10 DL

20 Burpee

30 WB

40 KB SDHP

50 KBS

60 Lunges

70 HR Push-ups

80 DU

90 ab mat situps

100 air squats to wall ball

Earn That Pie!

Announcements

Come in anytime today to complete your 10K (10,000m) row! Check-in on the board and don’t forget to add your time!

Alamo Ranch Fit Club – Functional Fitness

Metcon

Come in at any time today and complete your row. Gym doors will be open 7am-7pm. Put in your headphones and go! If you were here last year try and beat your time! We will not have official class times with a coach this day. If you need the code to unlock the door after hours, email alamoranchfitclub@gmail.com

10k Row (Time)

Max Effort 10k Row

ARFC11.26.19

Announcements

Thanksgiving Week Schedule:
Wednesday 11/27 no official class times but come in whenever you choose to complete your 10k (10,000m) Row.
Thursday 11/28 Thanksgiving Day the gym is closed.
Friday 11/29 10am class only.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

3 Rounds NOT for time:

20 Ring Rows

20 weighted step-ups (each leg)

Metcon

191121 (AMRAP – Reps)

6 minute AMRAP:

40 Double Unders (80 Singles)

20 Dumbbell Snatch ( 45/35)

2 minute Rest

4 minute AMRAP:

20 Air Squats to target

10 Push Press (45/35)

2 minute Rest

2 minute AMRAP:

Burpees

Core

3 Rounds:

1 minute Plank

20 Hollow Rocks

ARFC 11.25.19

Announcements

Thanksgiving Week Schedule:
Wednesday 11/27 no official class times but come in whenever you choose to complete your 10k (10,000m) Row.
Thursday 11/28 Thanksgiving Day the gym is closed.
Friday 11/29 10am class only.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Work to heavy for the day

Strict Press (1×1)

Metcon

191118 (Time)

27-21-15-9 reps for time:

Cal Row

Thrusters (80/50)

T2B (Knee Raises)
*26 min CAP

#squadWOD

Announcements

Thanksgiving Week Schedule:
Wednesday 11/27 no official class times but come in whenever you choose to complete your 10k (10,000m) Row.
Thursday 11/28 Thanksgiving Day the gym is closed.
Friday 11/29 10am class only.

Alamo Ranch Fit Club – Functional Fitness

191116 (AMRAP – Rounds and Reps)

30 minute AMRAP:

20 Pull-ups

30 Push-ups

40 Ab Mat Sit-ups

50 Air Squats

600m Run

Split all reps evenly, run together.

ARFC 11.22.19

Announcements

Thanksgiving Week Schedule:
Wednesday 11/27 no official class times but come in whenever you choose to complete your 10k (10,000m) Row.
Thursday 11/28 Thanksgiving Day the gym is closed.
Friday 11/29 10am class only.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Clean Complex:

2 Clean Pulls + 1 Power Clean

5 Sets @ 75%

2 Clean Pulls + 1 Power Clean

Metcon

191115 (AMRAP – Rounds and Reps)

18 minute AMRAP:

3 Rope Climbs (9 Rope Get-ups)

10 Thrusters (65/35)

20 Hollow Rocks

30 Walking Lunges

ARFC 11.21.19

Announcements

Thanksgiving Week Schedule:
Wednesday 11/27 no official class times but come in whenever you choose to complete your 10k (10,000m) Row.
Thursday 11/28 Thanksgiving Day the gym is closed.
Friday 11/29 10am class only.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Cardio

2k Row (Time)

Max Effort 2k Row

Metcon

191113 (AMRAP – Reps)

12 minute EMOM (4 Rounds):

1st minute = 20 Russian Kettlebell Swings (55/35)

2nd minute = 20 Ab mat Sit-ups

3rd minute = Max Double Unders

Score = Double Unders

Accesory

3 Sets:

– 1 minute Plank

– 1 minute Wall Sit

Marconi SAPD Hero WOD

Announcements

All long sleeve, hoodie and zip orders due TODAY!! Email alamoranchfitclub@gmail.com with your order.

Alamo Ranch Fit Club – Functional Fitness


Marconi SAPD Hero WOD (Time)

This workout is in honor of Detective Benjamin Marconi, who died on 11/20/2016 while in the line of duty as a San Antonio Police Officer.

For Time (with a Partner)

WOD starts with 1 Minute moment of silence

2382m Row

Then 20 alternating rounds of:

11 T2B

20 Air Squats

16 KBS (53/35)

2382= Badge number

20= Years of service

11/20/16= End of Watch
If you have a weight vest, wear it.